Tomorrow will be 3 weeks exactly since I last ran, biked, hiked or did any activity involving using leg muscles other than walking through the parking lot. Tomorrow I am going for my first test run. I feel overwhelmed and unsure, and even afraid of what the outcome will be. The problem with tendinitis is that you don't see it and you don't feel it, it's not a broken bone that is clearly visible on X-ray and either painful or not, even if I run 5 pain free miles tomorrow I don't know if the pain is not back when I run 6 miles the day after, or if I walk on gravel, or when I toe the line of White River 50 in July (that I still hope for). The summer is here, and I haven't been to the mountains for the last two months, and it's killing me. I still have time to train well for Run Rabbit Run 100 in September, but I must be able to start training tomorrow.

Spinning bike workouts

My foot is injured post Gorge Waterfalls, so spending some time on the spinning bike. Workouts (posting here for easy location):

Trainer Speed Pyramid

Focus is on higher cadence/speed intervals above lactic threshold.

Warm-up: 15 minutes
6 min easy spin
5×30 sec ON/30 sec OFF high cadence intervals in small chainring.
Cadence should be above 100 RPM without rocking on the saddle during the
ON segments. Upper body should stay still, while the legs do the work.
This will make the time pass quickly during warm-up and to also quickly
elevate the heart rate. It will also set you up for the fun of the main
set. OFF should be easy spin.
4 min easy spin, prep mind for main set.

Main set: 26 minutes
1 minute ON /1 minute OFF
2/2 minute, 4/4 minute, 3/3 minute, 2/2 minute, 1/1 minute (the same time ON and OFF).

All of the ON intervals are done slightly above the functional threshold (FT, the maximal pace you can sustain for an effort of approximately 60 min in duration). If you have a power meter, it’s recommended to perform a 20-minute (or similar) power test to determine zones and your FT.

On the perceived effort scale (1-10), the ON intervals would be ~9 out of 10. Heart rate should be monitored but it is not a precise tool to use for effort for this specific workout. However, it’s always recommended to analyze all training data after the workout for any pacing/effort modifications that may help with consistent training.

Use your gear of choice to maintain a cadence above 90 RPM for the ON intervals.

Cool-down: 5 minutes
If you have more time, it’s recommend to flush the legs for at least 10–15 minutes.

Additional post-workout exercises: hip flexor stretching and foam roller/trigger point for sore spots.

Tabata Intervals

Named after Japanese exercise physiologist Izumi Tabata, this brutal interval set is the most time-efficient cycling fitness builder ever created. Warm up with at least five minutes of easy spinning. Next, increase the tension or gear ratio and sprint for 20 seconds. Now stop and rest passively for 10 seconds. Complete eight all-out sprints of 20 seconds followed by 10-second passive rests.

If you’ve done the workout right and held nothing back in those short intervals, you will find yourself breathing harder than you ever have in your entire life after the eighth and last sprint. A cool-down of easy spinning is optional.

In one study, a period of Tabata training increased the VO2 max of trained athletes by 14 percent and their anaerobic capacity by a whopping 28 percent.

Power Workout:

15 minute warm up, 8 x 2:00 hard / 2:00 rest, cool down
15 minute warm up, 6 x 3:00 hard / 3:00 rest, cool down

Summer plans and little bit of WS frustration ;)

I learned a lot about myself during last weekend at Gorge Waterfalls. I already knew that I am strong (I've never said that I am humble, just strong ;)) when it gets to long and hard courses, especially if bad conditions are added to equation as a cherry on top. Last weekend I learned that I can be competitive not only in some local events, but with the top level elites like Michele Yates and Joelle Vaught. Many what-ifs passed in my head when I was thinking about my Black Canyon 100K DNS and finishing times there comparing to Gorge, with Black Canyon definitely being much easier course (much hotter too though). It doesn't mean anything today, since I finished 3rd at the Gorge and I did not get in to Western States (only first two did), something I wanted and did not want to at the same time. But depending on how things are going to play out I am probably going to give MUC a shot next year, trying to get that spot through the MUC events - the most prestigious and the right way of doing it for someone who considers herself competitive.

Now let's forget about Black Canyon, Gorge, Western States and MUC, because it's all doesn't matter this year (except for my friend Slava running it, and I will be so cheering for him!), there is a big news that makes this year different and so exciting. This was a very little snow winter, Washington pass has opened today, and we expect the snow to be gone from the high country as early as May or June! I am going to race Cruel Jewel 50M in Georgia in May and then I am free of racing till the end of July, there my 4th run of White River 50M is going to happen. I wanted to make a list of the backcountry stuff that I wanted to do for the last two years since I became a more or less decent trail runner.

1. PCT section J: Stevens Pass to Snoqualmie Pass - 70-ish miles, probably in two days fastpack. I'd like to do a single push, but unsupported it's going to be painful, and Nikolay won't agree.
2. Run around Mt St Helens - about 50K (there's official 50K race on that course, but timing is wrong), must be available early this year
3. Run around Mt Hood - 40-something miles single push, must be available early this year
4. Run around Mt Rainier - permits pending, one week after White River, 3 days fast pack.
5. Enchanted Valley in Olympic NP - want to do a two days fastpack, because it's just too stupid to not stay there overnight, considering the out and back course and a long drive.

What else? TBD.

Race schedule 2015

1. Tiger Fat Ass 25K (WA, trail), Jan-3: 2:39, 2nd female.
2. Bridle Trails Winter Running Festival 10M (WA, trail), Jan-10: 1:19:56, 5th female.
3. Blast from the Past half marathon 13M (WA, trail), Jan-18: 2:15:00, 5th female.
4. Orcas Island 50K, Feb-7 (WA, trail): 5:56:37, 2nd female.
5. Black Canyon 100K, Feb 14 (Arizona, trail): DNS.
6. Lake Sammammish half marathon 13.1M, Mar-7 (WA, gravel+road, flat): 1:39:17, 51st female :((
7. Mercer Island half marathon 13.1M, Mar-22 (WA, road, hilly?): 1:40:37, ran for fun, didn't race, tapering for Gorge 100K, probably top 50.
8. Gorge Waterfalls 100K, Mar-28 (OR, trail): 11:20:49, 3rd female in the Montrail Ultra Cup event! Missed WS spot by 10 minutes.
9. Yakima Skyline Rim 50K, Apr-18 (WA, trail) - DNF at the half way point due to foot injury. First DNF, first serious injury :(
10. Capitol Peak 55K, Apr-26 (WA, trail) - DNS due to foot injury.
11. Cruel Jewel 50M, May-16 (Georgia, trail)
12. White River 50M, Jul-25 (WA, trail)
13. Angel's Staircase 60K, Aug-8 (WA, trail)
14. Run Rabbit Run 100M, Sep-18 (Colorado, trail)
15. Spartan Race Super, 8M/20 obstacles, Oct-17 (WA, trail?)

Climbing

Put up my climbing schedule, now need to figure out how to fit it into my running schedule (and yes, there's also that work thing I need to do 40hrs/week)

This is just for my own information, to have access from everywhere (e.g. from gym).

Day 1: Campus + core

Little climbing day

Campus:

·         Ladder
·         1-2-3-1-2-3-…
·         1-3-1-3

·         Pinches workout – move up 4 pinches 3 times, repeat  5 times

Core:

·         Legs up 90% x 30

·         Push ups 3 x 15

·         Lower back weighted pull ups 15 x 3 –weight TBD

·         Full ABS workout

Day 2: Power + core:

Full climbing day

Power:

·         3x (5xOne arm pulls ups on rings – each arm)

·         3x (10 x Move from one shoulder to another on rings)

·         3x (Rings down – move ahead x 15)

·         Weighted pull ups - start with (20lbs x 3) x 5

·         3x (15 x Разводы гантель в стороны лежа max weight)

Core:

·         3x (Legs up 180% x 10)

·         Plank on a ball legs up  3x 1min
·         Front levers 5x 3

·         Full ABS workout

Day 3: Power Endurance + core:

Moderate climbing day

Power Endurance

·         4x4: Climb V3 x 4 times preferably overhanging  no rest, take 3 min rest, climb another V3 4 times, repeat two more times with other V3s

Core:

·         Legs to the sides 10 x
·         3x (Plank on rings one arm up, then another x 16)

·         Full ABS workout

Day 4: Fingers + core:

Moderate climbing day

Fingers:

·         10x (3x (10 sec crimp + 10 sec rest) + 3min rest)

·         (3 x Frenchies on slopers  + 3min rest ) x 5

·         Uneven pull ups

·         Dead hang on different types of holds – 10 sec x 3 each?

Core:

·         3x (15xTRX legs to chest)

·         3x (20x TRX legs to the the side)

·         Full ABS workout

2014 and 2015 resolutions

2014 results

Short trail

Bridle Trails Winter Running Festival 5.2M - 41:18.05 (5th female, 17 overall) - season opener on a winter storm day, delayed by 1 hour, couldn't feel my feet for half of the run :)
Lord Hill 10M - 1:36:10.7 (4th female, 27 overall) - big hill in the beginning the rest was quite runnable, felt good in spite of a long run the day before
Sun Mountain 25K - 2:15:22 (12th female, 40th overall) - run the 50K next day, didn't feel good on the uphill, but downhill was great. Position sucks because it was a competitive race, and I am not fast at short races..
Taylor Mountain half marathon - 2:03:23.6 (5th female, 19th overall) - very muddy, but felt good
Cougar Mountain Trail Running Series 10.82M - 1:47:33.0 (7th female, 24th overall) - incredibly hot day, I think it was high 80ties during the race.

Long trail

Orcas Island 50K - 5:57:04 (7th female, 45th overall), felt great, 30 minutes PR on the course
Chuckanut 50K - 5:26:40 - (14th female, 95th overall), ran after two weeks of being sick and not running, had bronchitis, was still coughing a lot during the run. Made a conclusion that sometimes it's better to DNS (especially if the race is not an A goal), and that race was a good one not to start. Still got about 15 minutes course PR, but Chuckanut in 2013 was not great too (my stomach was off during the whole race). Not racing it in 2015 because of conflicts, but desperately need my redemption on this course. Maybe 2016?
Gorge Waterfalls 50K - 5:30:58 (4th female, 33rd overall), felt great all day.
Lake Sonoma 50M - 9:28:04 (18th female, 90th overall) - very competitive 50M, was not ready for the distance though on 30 miles/week training. Race was a roller-coaster between feeling strong and weak.
Sun Mountain 50K - 5:03:48 (6th female, 25th overall) - ran it the next day after a 25K race. The course is shorter than 50K, probably about 29 miles. Felt tired, but the course is really fast, can surely do under 5 hours with proper rest the day before. Not doing it in 2015 though, because of a conflict.
Squaw Peak 50M - 10:11:19 (2nd female, 17th overall) - my first race in Utah with about 10-11k of elevation gain, felt bad because of altitude (up to 10k?), heat and very early start (4am Seattle time). Came in 2nd just because this race is not competitive at all, except for the first place lady who finished 50 minutes ahead of me (and also broke 18yo Wasatch course record few months later).
Speedgoat 50K - 8:21:09 (18th female, 91 overall) - jeez, that one was hard. My second race in Utah. I was in a great shape, but felt just awful because the race is between 7,500 and 11,000 (getting up to 11k three times over ~33 miles) and I came the night before from the sea level. I also had a heat stroke just before finishing..
White River 50M - 8:50:35 (3rd female, 28th overall) - hands down my best race of the season. Ran it just one week after Speedgoat, felt awesome all day long, got in 3rd at the Sun Top and never looked back. 45 minutes course PR.
Wasatch Front 100M - 25:47:01 (6th female, 35th overall) - my A race of the year (in Utah too), but didn't go as I planned. I did not feel at 100% during the race jumping from one problem to another. Wasn't able to run from mile 73 to mile 94. I wanted to do sub-24, and conditions were perfect, but my body did not cooperate. Another one I need to come back sometime.

Road

Seattle Marathon - 3:22:55 (15th female, 140th overall) - 17 minutes course and distance PR. Aimed for 3:20, but generally happy with sub 3:23. Started training in October and trained well, though two most important build up weeks were skipped because of the trip to Russia.

Climbing

Not a great season at all. I think I've only climbed few times outside in WA in spring, and for 5 days in Colorado in August. I did send my first outside V4 (Fridge Center in Leavenworth), but did not climb a V5 as I wanted.

2015 plans and goals

Running

• Road half marathon PR. My current PR from 2010 (my last HM) is 1:43:48. 1:35 must be doable judging by my full marathon time. The problem is that I am going to race it in the middle of the trail ultra season, not sure if I won't loose the speed by that time. Lake Sammammish half is on Mar,7 and Mercer Island half is on Mar, 22.
• Race outside of the state. This year I am going to AZ (Black Canyon 100K) and GA (Cruel Jewel 50M).
• PR at all races I've done before.
• Podium at Cascade Crest 100M.
• Marathon PR. Now I need to beat 3:22:55 and it's going to be harder than ever. 

Climbing

• Climb 4 days/week
• Start working on finger strength finally! Right now I don't, like at all.
• Power endurance workouts once in two weeks at least, they work!
• Just keep doing strength and core 
• Stretch more!!!
• Climb outside more, and do a V5

2015 racing plan

Races that I consider to run, not all of them of course.

purple - low interest
blue - already signed up
red - lottery
green - high interest, but not signed up (yet?)
black - everything else


Tiger Fat Ass 25K - Jan, 3
Bridle Trails Winter Running Festival 5M or 10M - Jan, 10
Evergreen trail runs: Blast from the Past half marathon - Jan, 18
NW trail runs: Interlaken Icicle Dash 5K or 10K - Jan, 24
Orcas Island 50K - Feb, 7
Black Canyon 100K, AZ - Feb, 14
Evergreen trail runs: Lord Hill 5M, 10M, 20M, 50K - Feb, 22
Lake Sammamish half  - Mar, 7
Mercer Island Half marathon - Mar, 22
Gorge Waterfalls 100K, OR - Mar, 28
Evergreen trail runs: Squak Mnt 12K, half, marathon, 50K - Apr, 11
Yakima 50K - Apr-18
Capitol Peak 50M/50K - Apr, 26
Grand Ridge 5M, half, marathon, 50K - May, 2
Lost Lake 50K - May, 9
Cruel Jewel 50M, GA - May, 16
Sun Mountain 50K/50M - May, 16
Bryce 50M, UT - Jun, 5
Scout Mnt 100K, Pocatello, ID - Jun, 6
Beacon Rock 25/50K - Jun, 8
Bighorn 50M, 100M, WY - Jun, 19 (WS/HR)
River of No Return 100K, ID - Jun, 20
San Juan Solstice 50M, CO - Jun, 27
Western States 100M, CA - Jun, 27 (WS)
Hardrock 100M, CO - Jul, 10 (WS/HR)
Speedgoat, UT - Jul, 24
White River 50M - Jul, 25
Tushar Sky Race 93KM, UT - Aug, 1
Angels Staircase 60K - Aug, 8
Fat Dog 120, BC - Aug, 14 (WS/HR)
Squamish 50M/50K, BC - Aug, 22-23
Waldo 100K, OR - Aug, 22 (WS)
Cascade Crest 100M - Aug, 29 (WS/HR)
Rut 50K, MT - Sep, 5
Plain 100M - Sep, 12 (HR)
Run Rabbit Run 100M, CO - Sep, 18 (WS/HR)
UMTUF 100M, ID - Sep, 20 (HR)
Bear 100M, ID/UT - Sep, 25 (WS/HR)
Mogollon Monster 100M, AZ - late Sep (HR)